Top 10 Loop Band Exercises

In this article we show you 10 exercises that you can do with loop bands (so-called mini bands).

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By Pullup & DipJul 17, 20230 comments

What are Loop Bands suitable for

Loop bands are the perfect training tool for strengthening large and small muscle chains and are suitable for both beginners and professionals. With the bands you train numerous different exercises. They are ideal for fitness, yoga, aerobics, gymnastics, Crossfit, strength training, Pilates and physiotherapy. But also for warming up, stretching, physiotherapy or regression gymnastics the loop bands are perfectly suitable. The bands are ideal for both women and men.

Top 10 exercises with loop bands

We show you a total of 10 different exercises that you can do with the loop bands. These are exercises that are suitable for beginners, advanced and professionals. These exercises are all performed outdoors, but of course they can also be done at home.

Overhead Sidestretch

Overhead Sidestrech

Muscles trained: Rotator cuff, trapezius muscle, arm muscles

Stand up straight and stretch your arms upward.
Hold your arms parallel to each other and wrap the Loop Band around your hands so that the palms face inward.
Now move your hands evenly outward and put the loop band under tension.
Hold this position for a while and slowly bring your arms together above your head to the starting position against the resistance of the loop band.

Squats

Muscles trained: Leg muscles, gluteal muscles, lower back muscles, abdominal muscles

Put the loop band around your thighs just above your knees.
Stand with feet straight and slightly wider than hip width. The feet are minimally turned outward.
Extend your arms out in front of you in a horizontal position and move downward by bending your knees.
Make sure that the knees are behind the toes and that the knees and feet always point in the same direction. Bend forward with the upper body only minimally, with the entire back forming a straight line.
Go down as far as you can with this technique, but at most so that the thighs are parallel to the floor.
From the lowest position, return to a straight stance. While doing this, put pressure on the heels.

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Sideplank

Muscles trained: Thigh abductors, abdominal muscles, lower back muscles, arm muscles

Wrap the loop bench around your thighs just above the knees.
Now get into a side position on the floor: rest the lower arm on the floor, the upper arm against the side of your torso. The upper leg rests on the lower leg.
Now lean on the lower arm and lift the hips upwards so that the whole body forms a straight line.
Hold this position and lift the upper leg upward against the resistance of the loop band.
Then lower the leg in a controlled manner until it is in the starting position.

Hiplift

Muscles trained: Hip muscles, gluteal muscles, abdominal muscles, lower back muscles

Place the loop band around your thighs just above the knees.
Sit on the floor in supine position. Place your legs hip-width apart. There should be a minimum angle of less than 90° between upper and lower legs. Let the arms lie loosely next to the upper body.
Now tense the abdomen, lower back and gluteus. Lift the hips under tension until there is a straight line between the thighs and the back.
Hold the position for one second and lower the hips down in a controlled manner.
Before each new repetition, make sure the hips are just above the floor at the lowest point.

Butt Lift

Muscles Trained: Glutes

Place the Loop Band around the bottom of your lower legs.
Stand up straight with your legs just hip-width apart.
Now stretch one leg straight back. Bend your upper body slightly forward and keep your back straight. In this way you will move the leg further back.
Hold the position at the top point and slowly go back.
When you have completed the target number of repetitions with one leg, switch to the other leg.

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Leg Curls

Muscles trained: Leg curls, calf muscles

Wrap the loop band around the bottom of your lower legs. Also, make sure you stand with the heel of your left foot on a part of the loop band. This will prevent the loop band from slipping during the exercise.
The legs are parallel to each other and the body is completely straight.
Move the lower leg of your right leg upwards. The thighs remain parallel to each other.
Once you are in the highest possible position with your lower right leg and feel tension in your hamstrings, hold the position and slowly return to the starting position.
During several repetitions, do not rest your leg on the floor in between, but keep it permanently under tension.
Afterwards, change the leg in the exercise, following the steps already mentioned.

Lateral Leg Lift

Muscles trained: Thigh abductor, gluteal muscles

Place the loop band around your thighs just above the knees.
Stand with your feet hip-width apart.
Now move one leg of your choice straight out to the side. Follow along with your torso as necessary to balance the posture, but remain standing straight.
Hold the final position and return in a controlled manner.
Do not put the leg down before the next repetition, but keep it under tension until the end of the exercise.

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Sidesteps

Muscles trained: Leg muscles, gluteal muscles

Place the loop band around the lower third of your lower legs.
Stand with your feet hip-width apart.
Walk straight out with your left leg against the resistance. Minimally bend your knees with your right leg to achieve a greater range of motion.
Briefly place left foot in final position, but maintain tension. Then return to starting position, but without letting foot touch floor before next repetition.
After one set, switch sides and perform the desired number of repetitions with the other leg.

Hip Sidelying

Muscles trained: Thigh Abductor

Wrap the loop band around your thighs just above your knees.
Now sit sideways on the floor and place one leg over the other. Support your upper body with both arms and make sure that the waist, which is closer to the floor, has a small air hole. This way the alignment of the spine is straight and the pelvic blades are exactly on top of each other.
Move the upper thigh upward against resistance. Make sure that the feet are still touching.
After holding the upper position for a short time, move the thigh back without putting it down.

Deadlift

Muscles trained: Lower back muscles, leg muscles, forearm muscles, abdominal muscles

Put the loop band around your feet so that it is approximately in the middle of the sole of your shoe.
Stand with your legs parallel to each other and squat down. Make sure that your back is always straight and that your knees are not over your toes.
Now grasp the loop band in the middle in an underhand grip and hold it firmly.
Now consciously put the lower back and abdomen under tension and come to a standing position using only the strength of the lower back. Always keep your back straight, don't pull with your arms and don't let your legs push up until the end.
From the starting position, squat down again with your back straight and repeat the exercise as many times as you like.